For the dent, you can use some dry ice and a hairdryer... If you gradually heat the area up with a hairdryer so that the dented area becomes very hot, then rapidly apply dry ice to it, you should see that it just pops straight back out, or you may need someone like chipsaway to take it out for you.

T Cut is a good call on the scratches, but it can be quite aggressive, so take your time and be firm but not harsh with your paintwork and you should be able to polish it straight out!

Alternatively a carbon dioxide fire extinguisher has a temperature of -66 degrees, so if you have one lying around, if you hold this against the hot panel and then squirt directly onto it, this should give you the same effect...

Aha damn, seems a bit overkill to buy a load of dry ice when all I need is one piece! No fire extinguishers either :')

Gonna buy some t-cut of the 3M stuff soon, gonna give the car a good clean before hand.

Also noticed that my fog light has scratches on the metal as well, looks a lot more aggressive that the ones on my bumper, no residue or dust at all, leaves me wondering what actually happened to my car?!?